12/3
15 minutes to a 1RM bench press
7 minute AMRAP
– 7 bench press at 70% of your 1RM
– 7 pull ups
– 7 knee to elbow
12/3
15 minutes to a 1RM bench press
7 minute AMRAP
– 7 bench press at 70% of your 1RM
– 7 pull ups
– 7 knee to elbow
12/1
partner WOD
as a pair you must complete all reps, but you have to alternate every rep.
135/95
– 30 deadlifts
– 30 power cleans
– 30 front squat
– 30 push jerks
11/30
Holy Shindy!
20 minute AMRAP
– 5 pull ups
– 10 push ups
– 15 squats
EMOM – 3 burpees.
11/29
7 minute AMRAP
– burpee box jumps 24/20
rest 5 minutes
7 minute AMRAP
– ab mat sit ups (frog leg position) – 15 reps
– 5 push ups
rest 3 minutes
5 minute AMRAP
– box jumps 30/24
11/28
12 minute cap
– row 500m
– in the remaining time find a 1RM overhead squat
12 minute cap
– row 500
– in the remaining time find max effort UB pull ups
12 minute cap
– row 500
– in the remaining time find ME UB KB swings 53/35
11/27
15 minutes to a 3RM power clean and single jerk (touch and go, no regripping at the bottom). To clarify – this means that you will do 3 power cleans without regripping with the weight on the floor, THEN you will have to jerk the weight overhead.
rest 2 minutes
3 attempts at ME (max effort) UB (unbroken) ring dips. Must start from lockout position at the top and shoulder must touch rings at the bottom. 15 minute time cap
rest 2 minutes
5 minute AMRAP
– power cleans at 70% of your PC&J 3RM
11/26
back squat – 15 minutes to a 3RM. Concentrate on torso control. Keep the elbows driven down towards the ground, not up in the air. Don’t let your chest dip down, drive the heels hard into the ground.
50-40-30-20-10
– air squats
– double unders
11/24
ytfiF yhtliF
– 50 double unders
– 50 burpees
– 50 wall ball shots 20/14
– 50 back extensions
– 50 push press 45/35
– 50 knees to elbows
– 50 walking lunge steps
– 50 KB swings 53/35
– 50 jumping pull ups
– 50 box jumps 24/20
11/23
3 min AMRAP of OH squats 95/65
*rest 3 min*
10 minute AMRAP
– 15 squats
– 10 sit ups
– 5 push ups
*rest 3 min*
10 minute AMRAP
– 200 m lateral shuffle
– 20 lunge steps
– 10 slam ball shots
Hey everyone, I wanted to take a moment of time to express how grateful I am to have you all in my life and the success during this first year of business at CFD. My life has gone many different directions since I left home at the age of 17 to join the Army, and I would have never guessed at 28 I would be sitting here reflecting on a year of owning my own business doing what I love every single day. It’s weird to put into perspective: in some ways, I still feel like a 20 year old, and in others I feel much older than I am. There are many very different chapters I’ve gone through already, and I’m grateful to have led a life thus far of such quality. There have been no wasted years, that’s for sure!
A little over a year ago, Mike and I decided to take a risk and open up a business–the first of it’s kind in the area–in a town neither of us were from. The bank wouldn’t give me a loan or even a line of credit, and I had dumped just about everything I could afford to spend from my savings working overseas into this new endeavor. I kept just enough out that I could afford to live without a paycheck for about 6 months. I knew that if it didn’t work, I would have nothing to show for it but a bunch of rubber weights, a SHITLOAD of heavy rubber mats, and a pullup rig I couldn’t fit anywhere else!
This wasn’t just a business I though I was going to get rich from. Quite the contrary, actually–it’s tough to really be well off doing what we do. Instead, this line of work was a result of wanting to do something we were both passionate about. CrossFit changed a lot about the way I looked at life, and though that may sound like a bold, cheesy statement, it’s very true. Few things are as humbling as having your manhood humiliated in a workout by someone who looks very unassuming in front of a group of people! That’s why the CrossFit community is composed of the best quality of people that I’ve met anywhere in the world; we are all willing to admit we have weaknesses, leave our egos at the door, and get better. We are the minority, and we should be proud of it. It’s never easy to admit you’re wrong, but until we do, you’ll never learn how to be right. Same goes for being fast, strong, and flexible. For many of us, the WOD is the hardest thing you’ll do all day, every day, yet we keep coming back for more. Very rarely do are any of us ever faced with an actual life-and-death situation, but damned if we wouldn’t perform at our best because of what we do every day at the box. We WILLINGLY put ourselves through it–we suffer–because we want to be better tomorrow, and we want to be prepared for the unpreparable. Few people have the balls to keep doing that, and plenty don’t keep it up because of it. In the words of Coach Mark Rippetoe, ‘I welcome you to the community of people who have decided that EASY will no longer suffice.’
I think back to where we were one year ago, almost to the day, when we started our very first Foundations class of 7 people. Losing money every month, very small class sizes and very few classes a day, constantly anxious about whether or not I would be able to continue to pay my rent, both at the box and at my apartment…I certainly had moments of doubt! Would I have traded it all for a bigger paycheck and to be back in Baghdad doing something that I had begun to despise? No way. I was meeting incredible people every time we started new classes, and–even more inspiring–seeing the ones who stuck it out grow exponentially better in their abilities. It was the most rewarding feeling I had ever experienced of all the things I had done in my life: meeting someone for the first time, seeing the potential, taking them under your wing, watching them grow, and in some cases eventually passing me in many areas!
To look at the last year and see what all has grown as a result of that 2000-sq. ft. sweat box–the friendships started and strengthened, walls torn down, confidence built, and laughs had–pride doesn’t even begin to describe it. As I sit here trying to express my gratitude, the words really don’t do it justice. Simply put, I couldn’t be happier at how far we’ve come. Sure, we’ve had bumps in the road, and everyone has their days, but overall…what an amazing trip it’s been so far!
My pledge to everyone at CFD is to never take what we do for granted, and I urge you all to do the same. We are all here for the same reason and have such an amazing community of incredible and diverse people. Integrity, open-mindedness, and maybe a little thick skin is about the only thing you need to fit right in with us!
I hope you all have a great Thanksgiving, and take a moment to reflect on the things you’re grateful for. Thank you all more than words can express–I couldn’t be doing this without you.
–Phil
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
If you are interested in speaking to a coach and learning more about our philosophy on fitness and how we can help you achieve your goals, get signed up for an introductory class! New Foundations classes start the first full week of each month, so get in for your intro class to get signed up for the upcoming month’s classes!
Yes. But 'hard' is relative; it will be 'hard' for an elite-level athlete, and it will be appropriately 'hard' for an inexperienced or de-conditioned athlete. Nothing worth having comes easy. More importantly, what we do is appropriate, safe, and effective.
Each of our sessions are 100% guided and coached. Our classes are structured in smaller groups so that everyone is able to receive some individual attention. At times, we may bring in other trainers to help coach so as to not overlook anyone.
We will always begin with a dynamic warm up. This will usually consist of a few movements that ensure that the entire body is ready for the session. At this point, you should feel an elevated core temperature and maybe have a light sweat.
Next we work on skill moves. These include a variety of motions such as Olympic lifting, body awareness movements, or any number of others that fit into our programming. Coaching plays a big part in this section. Many of the movements we teach will be outside of the average skill set. Part of our goal is to broaden your base, constantly introducing new and different moves.
At this point we begin coaching the workout of the day (WOD). Often, the WOD will incorporate elements from the sessions’ skill work. After adjusting the WOD to each individual’s skill and fitness level, any last minute questions are answered. Then, it’s 3 2 1 GO! And we’re off!!
We do not track progress for you, but we offer you free services to help you track your own progress. With our WODHOPPER integration, you will be able to log your daily reps, times, and weights. Additionally, you are able to view the workout for the current day and see how everyone has performed.
Pricing varies depending on the number of classes you wanted to attend per week and which program you participate in. For detailed information, please visit our Programs section to learn about the details of each program we offer, and how much they cost.
We pride ourselves in the knowledge of our trainers. Each and every one of our trainers are qualified to guide you along your CrossFit journey. We also believe that continuing education is paramount to the success our of members, so we help our coaches get any additional training that will advance their knowledge in the field.